Eat Smart! Be Smart!
A “Recipe” for Keeping Your
Brain In Shape
Original written by:
Jodi Stotts, MS
Mary Meck Higgins, PhD, RD, LD
Department of Human Nutrition,
Revised 2011 by MMH
Valentina Remig, PhD, RD, LD, FADA
A “Recipe” for Keeping
Your Brain in Shape
A Recipe for Keeping Your
Brain in Shape:
Dietary Ingredients
• Follow the Dietary Guidelines for Americans
• Drink plenty of liquids
• Eat plenty of colorful fruits and vegetables,
and more whole grains
• Reduce calories from saturated fats
• Supplement with vitamin B-12
Step 1:
Follow the
Dietary
Guidelines
for
Americans
The Two Main Tips
in the 2010 Dietary Guidelines:
Focus on eating nutrient-rich foods
and beverages
Achieve, and sustain, a healthy body
weight over time
Let MyPyramid Guide Your Choices
for a Well-Balanced Diet
Let MyPyramid Guide Your Choices
for a Well-Balanced Diet
Variety
Balance
Moderation
Activity Time!
Fruits
•Apples
•Oranges
•Bananas
•Grapes
•Cantaloupe
•Nectarines
•Kiwi
•Watermelon
•Pineapple
•Tangerines
•Strawberries
•Plums
•Grapefruit
•Cherries
Vegetables
•Carrots
•Lettuce
•Celery
•Broccoli
•Potatoes
•Leeks
•Onions
•Squash
•Spinach
•Radishes
•Beets
•Green beans
•Cabbage
•Cauliflower
•Zucchini
•Asparagus
•Bell peppers
•Bok choy
•Collard greens
•Avocados
•Tomatoes
Step 2:
Drink Plenty of Fluids
• Water
• 100% fruit juices
• Vegetable juices
• High-water solid foods
Step 3:
Eat Plenty of
Colorful Fruits and Vegetables.
and More Whole Grains
• Good sources of brain-boosting
vitamins and antioxidants
• 1 1/2 to 3 1/2 cups fruits daily
• 2 to 4 cups vegetables daily
• 3 ounces whole grains daily
Step 4:
Reduce Calories from
Saturated Fats
Avoid trans fats and eat less saturated fats
Eat less bakery products, fried food, fatty
meats, poultry skin, tropical oils,
hydrogenated oils, high-fat dairy products
Choose seafood in place of some meat and
poultry
Omega-3 Fat
Functions
• Improves mood
• Prevents / relieves
depression
• Prevents / treats heart
disease and some
cancers
• Relieves symptoms of
rheumatoid arthritis and
inflammatory conditions
Food sources
• Cold-water fish –
salmon, tuna, halibut,
trout, mackerel, sole
• Canola / soybean oil
• Walnuts
• Wheat germ
• Flax seed meal
• Green leafy veggies
Step 5:
Supplement with Vitamin B12
Vitamin B12 helps with memory,
controlling homocysteine levels, and
preventing Alzheimer’s disease
Food sources: meat, eggs, dairy products
Absorption of vitamin B12 decreases with
age
A “Recipe” for Keeping
Your Brain in Shape
Follow the Dietary Guidelines for Americans
Drink plenty of liquids
Eat plenty of colorful fruits and vegetables,
and more whole grains
Reduce calories from saturated fats
Supplement with vitamin B-12
Consider Other Healthy Choices
 Stay physically active
 Be a lifelong learner
 Be socially engaged
 Use medicines safely
 Seek treatment for pain
 Manage health conditions
 Strive for satisfying sleep
 Relieve stress
 Seek professional help, if needed
Eat Smart! Be Smart!
Be healthy –
physically, mentally, and
emotionally!